Fran's Fitness Over 50

Resilience grows with little habits

You don’t need me to tell you that things are tough these days. It’s hard even waking up and facing a new day. It’s tempting to get back under the covers and withdraw from the world. But that’s the way things are now, and the more we can do for our own resilience, the happier we’ll be. Former Navy SEAL Mark Divine suggests that the rituals we do every day can help. Our resilience grows with little habits that are part of those rituals. Like brushing our hair a certain way. Or making the bed at the same time every morning.

And it turns out that a study from MIT supports Divine’s claim. We all know that it takes many repetitions for something to become a habit. Do something every day for about a month. The MIT study shows that making small changes with consistent positive reinforcement helps the process. “The brain has an absolutely fabulous system for getting reward signals. The system is so sensitive that researchers have seen nerve cells fire in response to a single word, evoking a craving long after a habit has been kicked.” This means that once a habit is formed, it sticks. And that’s why it’s so hard to break habits, even bad ones, like smoking. The brain associates the action of the habit with the reward that it received – even if it hasn’t received that reward recently.

So, healthy habits that we practice continually through the day can condition our minds and body to be calm, maintain a neutral perspective, and consider our next actions clearly. These habits serve us well in times of stress. We can better deal with that stress and not overreact. But how to create those healthy habits? I’ve talked about creating an exercise habit before, because folks seem to have the most resistance to that. It’s easily doable – I’m not going to say it’s easy, because for many, it’s totally alien. But it’s doable. Find a program that you don’t hate. Schedule it on your calendar. Prepare for that very important date with yourself. And show up.

When you create healthy habits for yourself, your resilience grows. It’s, of course, essential for your healthy aging. And you’re happier and more optimistic. You’ll be courageous in a way you never envisioned.

Goal for the year: do more squats

I know – most of us hate squats because we have bad knees. I know I do. Experts say the squat should be the number one exercise we seniors do. Let’s explore the why first, and then the how to make this our goal for the year..

The benefits

Squats will give you legs that can go forever. If we want to be able to walk from a distant parking space to the store, squats will give that gift to us. No more wasting time circling, looking for a close parking spot. Our legs will be strong enough to carry us wherever we want to go. Trips to Disney with the grandkids? You’ll be able to outwalk them through the parks. Hiking trips with friends? No problem. And if you’re used to seeing new cities from a bus window, you’ll be able to take walking tours instead pretty soon.

When you do more squats, you’ll be strengthening your thigh muscles and protecting your hip and knee joints. Exactly what we all need. When you do squats correctly without overextending, you will be improving muscle tone. You’ll experience that when you’re able to get out of low-slung chairs and sofas. No more struggling to stand up.

And you may live longer. Studies have shown that people with stronger quadriceps muscles (the ones on the front of your thighs) tend to live longer. Another side benefit – the way your legs look will change. You’ll actually see muscles. And that’s kind of cool, especially for us older folks. So that should be our goal of the year: do more squats!

Here’s how:

How to do a proper squat. Stand with your feet shoulder width apart. If you have hip issues, it’s OK if your legs are a little farther apart. Point your toes slightly outward. If you’re nervous about this, face a kitchen counter to start and hold on.

Bend at your knees and push your hips back like you are about to sit in a chair. Keep your back as straight as possible, chest up and heels planted on the floor (you can even try lifting your toes in your shoes). Tighten your core. Keep your weight evenly distributed. Make sure your knees don’t extend forward over your toes, because you can risk hurting your knees. You should be able to see your toes beyond your knees when you squat. There’s no need to go deep, because standing up is the more important part of the exercise.

To stand, push the ground away with your heels and exhale.

Aim for 2 sets of 8 squats each to start. Go at a slow pace – 2 seconds down, 2 up. And incorporate squats into your workouts 3 times a week.

As you get stronger, let go of the counter. You can hold your arms straight in front of you as you squat and at your sides as you stand. Or, if you tend to hunch over, cross your arms in front of your chest to help keep your back straight.

When you can successfully do 2 sets of 15 squats, try holding a pair of dumbbells at your sides. Start with light ones.

There are lots of variations, but start slowly and build up. You’ll be able to get out of that chair without using your hands in no time.

Start every day happy

Especially when the days start out dark and it’s dark before suppertime, starting your day in a good mood can go far to maintaining your optimism all day. So here are 5 ways to start every day happy from happiness experts:

Grow a healthy habit

Choose a healthy habit and link it to something you already do every morning. Habit linking is the easiest way to grow a healthy one. As an example, if you make your bed every day, combine making your bed with a couple minutes of meditation.

Eliminate screens from your sleep room

Scrolling is a sure-fire way to disrupt sleep and kill a good mood. If you don’t have your phone in your bedroom, then it will be a while before the good mood is gone. So, protect your sleep hours and don’t pick up your phone until after your morning rituals.

Talk to yourself

Psychiatrist Murray Zucker, chief medical officer of the health care platform Happify notes that many people talk to themselves in their head. Continue to do that, but make it a positive conversation. And use your own name while you’re giving yourself a pep talk. Give yourself a lift.

Reach out to a friend

And after you’ve done your usual morning routine, reach out to a friend. Just say hi and tell someone you’re thinking about them. It doesn’t have to be a long, drawn-out conversation. But maintaining your social connections is essential for happiness. Or, as research suggests, sending good thoughts to someone can also improve your mindset, optimism and happiness.

Be thankful

Studies have shown that a daily gratitude practice increases optimism and resilience. It can even improve physical health. Whether you write in a gratitude journal, drop a note in a “Thank You” box, or simply think of things and people you’re grateful for, you’ll start every day happy.

Change your brain to bring joy

There’s not a lot we can do overnight to change our life situation. We can’t lose thirty pounds. Or change our finances in a day. But we can change our thinking. That we can definitely start overnight. But why would we want to do that? Change your brain to bring joy.

We’re all thinking about goals to set, where we want to be in three months, a year, or five years. First, though, let’s start a little smaller and bring ourselves a little joy. With that little joy can come more optimism, more happiness, more resilience, and a real chance to set goals that will matter to us.

Take some action

The first thing to do is to take some action. Remind yourself that you have power over your actions. You also have the power to adjust how you react to outside forces. You can see what might be considered a problem, instead as an opportunity. Change how you view things and learn. And when faced with that opportunity, know that even though you might be uncomfortable with it at first, remember that discomfort means growth.

Take a small step first

Don’t scare yourself so much that you’re paralyzed, though. Take the small step first. Learn and understand the challenge. Find out about the opportunities you’re presented with. Take a walk and don’t immediately respond. Let the idea swim around in your brain. Decide what that first step might be.

Then you’ll be a little more comfortable with taking the step. And then you’ll find out more, get a little uncomfortable, think about things, and become more comfortable. Learning and growing are all part of achieving the big things that you want. You’ll change your brain to bring joy, one small step at a time. You’re growing your resilience, opening yourself up to new things. And you’ll be able to weather the storms you know are coming.

Big step for an introvert

For me, I’m on a journey to find more young readers for the children’s books I wrote. I’ll be contacting schools and public libraries, perhaps to do in-person story time events. You think that’s not scary? For me, a dedicated introvert, it’s terrifying. But I’m changing my brain one small step at a time. And by changing my brain, I’m seeing that I’m capable of stepping outside my comfort zone. And that brings me joy.

If you’re quest involves becoming more fit, you know that the most important thing is to get your nutrition right. Play around with flavors. Try some new veggies. It’s easy to find recipes on the internet for vegetables you’re not familiar with. Stroll down the produce aisle and find something exciting. Your small experiment may find a lasting spot in your recipe repertoire. That new recipe can change your brain and bring joy when you weren’t expecting it.

2 weeks left – stay calm

Are you feeling just the slightest bit panicked about all the stuff you have left to do before the end of the year? Here are some strategies to stay calm and at least get some stuff done before it’s time to ring in the New Year. There are about 2 weeks left – stay calm.

Stay in control

Easier said than done, right? Be more free with the “No’s.” If you’re typically a person who says Yes to everything, stop it. Right now. Unless it’s something you really want. Saying no to adding more things on your plate will help your peace of mind, help your resilience, and keep you healthier. You won’t be worried about extra stuff you have to get done. You’ll be able to stay more focused on the things that really matter.

Prioritize

Make sure the stuff that’s most important gets done. Once you’ve cleared those, then you can worry about the smaller stuff. But be sure you’re able to prioritize your tasks with a clear mind and really understand the value of finishing the tasks you set the highest priority to.

Spend time with the people you care about most

Too often the holidays are lonely for people our age. Don’t let that happen. Reach out to your community and make sure you’re sharing your time with people who are important to you.

Manage your habits

Now is not the time to neglect the healthy habits you’ve worked so hard to gain. Eat a healthy snack before you go to a party where you know there will be lots of yummy stuff that you’ll pay for later. (That’s not to say you have to forego that yummy stuff – be discerning.) If you don’t have time for your usual workout, take a walk with a friend. You’re still moving and catching up. And don’t neglect your sleep.

Focus on gratitude

Every day, focus on gratitude. Recognize things and people you’re grateful for. Your happiness and optimism grow, and so does your ability to look to the future.

Focus on these 5 strategies to stay calm, and you’ll head into next year with a bright outlook.

Do we need to age gracefully?

Should our goal be to age gracefully or be as loud and forceful as possible? I read an interview with Sofia Vergara who comes at the discussion by setting aside the traditional Latina point of view. Latinas have held high standards for traditional beauty, that women should do whatever they can to achieve those standards for themselves.

The actress is into her 50’s now, and acknowledges the double standards that women face. Women are expected to look beautiful and not appear to age, but are criticized for having cosmetic procedures done. Vergara says, “Beauty has evolved so much over time, and it’s no longer about fitting a mold or a standard; it’s about feeling confident, empowered, and authentic — whatever that means to you,” she says. “When we remove this stigma, we get the freedom of our own choices and celebrate the idea that beauty isn’t one size fits all, it’s personal.”

I’ve said before that fitness is an individual thing. What one person considers fit may not be another’s idea of fitness. The same for beauty. If a woman is feeling good about herself, then it doesn’t matter what anyone else says about them.

That’s easier said than done. Words hurt. And we live in the golden age of bullies. Bullying is rampant in social media. Everyone is the target.

But it’s important that we grow a thicker skin about things that we feel are important. If we’re confident in ourselves, and feeling empowered in our choices, we can face those bullies head on and tell them to mind their own business. Or say to ourselves that people are going to say whatever they’re going to say. There’s nothing we can do about that, but be true to our own ideas and values.

We’re being strong in our commitment to ourselves. And that can reveal itself in the choices we make in our diet, our exercise program, in our mindset. We’re strong in our beliefs and that carries through to our everyday lives. Our optimism grows, and so does our resilience.

And that makes us beautiful. That’s how we age gracefully. By holding true to what we believe.

Unleash your creativity and boost your cognition

It’s the time of year when we see people’s creativity all around us. They decorate their homes with lights, colorful figures and greenery. Who wants to get all techie and ruin the mood? I say, embrace your creative side these last weeks of the year and get more done than ever. Unleash your creativity and boost your cognition. We already know that exercising helps boost your memory power. But we can also solve more problems as we get more artsy. And I’m not the only one saying this.

Your brain becomes more flexible

Fostering your creativity trains your brain to be more adaptable and flexible in dealing with all sorts of problems. Not just how to get that pot completely balanced and smooth, for example, but how to solve that problem with a work project or a relationship or a career issue. As I work on a knitting project, for example, my stitches start out uneven and the yarn tension is unbalanced. But as I work through my knitting issues, other problems are also being worked on in the back of my brain.

Being creative takes you out of the linear thinking mode and the confines of regular logic. Options stop being only black and white. Your mind can look at problems from many different angles and see potential solutions that you otherwise might miss.

All parts of the brain are involved

We used to think that creativity came from just one part of the brain. But scientists have debunked that theory. Multiple parts of the brain are involved, along with neurotransmitters and other cognitive processes. The temporal lobe which is used for processing memories and emotions, the parietal lobe which is mostly for sensory processing, and even the prefrontal cortex, used mostly for high-level cognitive tasks, gets involved when you’re doing some creative thinking.

Cognition involves many mental processes we use to learn and understand things. Processes like attention, perception, memory, and problem-solving. Creative thinking uses all of these processes as well.

So, get smart and get creative. Go take up a new hobby. Or dust off that scarf you started knitting last year.

By the way, getting creative can also boost your healthy aging. Creative hobbies can reduce stress and help us be more optimistic. Finishing a creative project will also boost our confidence and our resilience.

Even now – grateful for everything

Thanksgiving is always an important holiday in our house. It’s the day of cooking, more cooking, enjoying our cooking and clean-up. My sister and I usually roast a smallish turkey, make dressing (we call it stuffing), make cranberry relish (we call it sauce), and enjoy a salad with our meal. Or we make brussels sprouts – they were outrageously expensive this year, but I splurged and bought a pound. We don’t usually express our gratitude for everything out loud, but know that it’s there, every day, our gratitude is in everything we do.

Grateful for everything - including the difficult journey Tango and I shared.

This year it’s a little different. My dog of 16-plus years, Tango, is gone. He told us it was time a couple of weeks ago. Because he was old doesn’t make it easier. You know. Tango was my project dog, and then my team member, doing all kinds of dog sports. We went on road trips together and had a ball. And, after his retirement, Tango was my companion dog. I still start to make his meals before the other dogs’. I look for him, watching that I don’t step on him walking through the house. He wasn’t a lap dog, but he had to be where I was. So, it’s different. I miss him.

The experts say that the stress of losing a loved pet can deplete your energy and emotional reserves. And that you should look after yourself. Let yourself grieve – and that takes its own path for everyone who experiences it. Continue your usual routines, especially if you have other pets. I’m doing that. The other dogs haven’t really looked for Tango. But perhaps they’re missing him in their own way.

By maintaining the usual routines, we’re making sure that our life goes on. Yes, I miss my dog. But I’m still functioning – after a fashion. It will get easier, I’m sure, as I do the normal things every day. And I’ll feel resilient again, having gone through something hard and survived.

This Thanksgiving, I’m grateful for having known Tango. He taught me more about dog training and psychology of dogs – and people than any course could have. I became a good trainer and learned how to be a good teacher. I’m grateful for everything he taught me. And I’m grateful that I was able to share Tango and our journey.

AI is great – to a point

Artificial intelligence (AI) is everywhere, all the time. And it definitely has its uses. It can spark thoughts and ideas, schedule meetings, even write things for you. But take AI’s contributions with multiple grains of salt. AI is great – to a point. I even had input from AI to illustrate my children’s book. Be aware, though, that AI has limitations. At the bottom of AI generation screens, there’s even a statement telling the user to, basically, beware. AI has been known to make mistakes even when the output seems like fact.

But I wondered if AI could design a workout plan. Personal trainer Cori Ritchey wondered the same thing for himself and wrote in Men’s Health how the plan it came up with worked. He entered some basic information about himself, his experience, and his goals. And the bot came back with an extensive month-long workout plan. Ritchey followed it, complimenting the bot on some things as well as noting where it was deficient.

Ritchey’s conclusion was that if the user was a trainer themselves, and understood how exercises work together, a workout plan developed by AI could work. But he also warned that the user must know their own body. I know that I can’t do a lot of shoulder work due to dislocations years ago. (Yes, ouch.) So, if a workout plan recommends shoulder work, I’d have to modify it to suit my body. And AI may not correlate workout time and the effort needed. If you tell the bot that you only have 15 minutes, it may suggest something ridiculously difficult.

He also warned that an AI-generated workout plan is not a great motivator. If you can self-motivate, then you might be able to follow through on a month-long plan successfully. But, if you’re more tempted by the living room couch or the latest trend streaming online, you’d probably do better with something else.

I’ve talked about ways to start an exercise program, and if you decide walking or dancing as a great way to move your body, AI can probably suggest a great playlist.

Alternatively, there are now AI-supported applications that act as personal trainers. I admit, I didn’t check the cost, but found it interesting that they exist now. In fact, I just read about one personal trainer AI app that was actually built on AI. Its creator became a certified trainer to ensure authenticity and insert some of the human motivational element. But, as always, caveat emptor. Remember that AI is great – to a point. And also remember that AI is the first to admit that it can make mistakes.

No need to panic – yet

Have you been seeing ads and posts about Black Friday the last few days? Isn’t it a little early? There are still 2 weeks until Thanksgiving here in the U.S., for Pete’s sake! There’s no need to panic – yet. Let’s take a breath and think about the current push. Retailers are seeing that no one is spending anything now. People are clutching their wallets to them and are reluctant to part with their hard-earned cash. Those retailers want to be top-of-mind when people start laying out the holiday moolah. And all the influencers want their recommendations to be what followers think of, so that they can earn their affiliate bucks.

Think about what’s worthwhile

Similarly, there’s pressure to start working – and make significant progress – on your New Year’s goals. I’ve started talking about that lately, so I guess I’m guilty of pushing too. But I want you to start thinking about – not rushing into – what you might find worthwhile in the next few months. But there’s no need to panic and rush into anything you’ll regret later.

List everything

The first step, as we talked about last week, is to set down everything you’ve been thinking of. Everything you want in the next year, or quarter, or month, or week. Prioritize them. And then break them down and put them on your calendar. You’ll be a step ahead, and not have to worry about fitting everything into your schedule. And that will give you peace of mind, boost your confidence, and increase your resilience. If you can master your wish list, you can tackle anything.

This means all the things from every aspect of your life. Fitness, definitely – if you think you could be eating a more nutritious diet and cut out some supplements, do your research. If you think you could be getting stronger or gain more endurance, figure out the kind of movement you like to do the most. Think about your relationships with friends and family. Is there work to be done there? And how about your home – are you happy there? If something strikes you as important, even just a little, add it to the list. Now’s the time to include everything. You can week out the unimportant stuff later.

Set priorities

Even celebrities like Megan Thee Stallion takes the time to set her priorities. “Right now, I’m just focused on staying disciplined in the gym, continuing to eat healthy, spending time with my loved ones, working on new music, and setting time for myself to reset and recharge.”

While we’re talking about the future, there’s no reason to abandon your current goals. If your goals still serve you, if you’re almost to the finish line, or even partway there, keep going. Incorporate them into your future thoughts too. And don’t forget to make regular contributions to your Amazing Box! You’re still doing great things.

Now is not the time to panic. But it is time to think.